CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Strength Front Squat (Every 3 minutes for 5 sets 3-5 reps @ 30X1) Aim to increase weight each round Conditioning Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 –...Read More
Congrats to Nicole and Chris who got married this past weekend! Strength Push Jerk (Take 20 min to build to today’s heavy Push Jerk) Conditioning In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-UpsRead More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm This is probably one of the best pictures we’ve ever featured on our website! Conditioning In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 In-Place Alternating Reverse Goblet Lunges (5/leg) (24/16kg) 10 Burpees Each team will get three stations...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon It looked like Thursday was Equipment Matching Day at the gym. Thanks for a great week of workouts, team!Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Matt F. starting to crush his Split Jerks! Strength Back Squat (Build to 1 rep @ 90-95%) Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3...Read More
Mobility- 10:00-10:30am Check out the turnout for our Sunday Yoga class this week! Have you been to CFG’s Yoga Sundays yet? Strength Split Jerk (16 minutes to build to today’s heavy 1RM) Conditioning Against a 2-minute running clock, complete: Row 300 Meters 115/75 lb Push Press x max reps Rest 2 minutes between sets, and...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Another baby was born into the CFG Family in the last few days. CONGRATS to Beth and Colin on the birth of Reed! Mama and baby are healthy and happy! Conditioning A- Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x...Read More
Brad working on that core strength! Strength Three sets Deadlift (6-8 reps @ 2011) Touch-and-Go, control last rep to ground Rest 90 seconds Dips (20-25 reps) Rest 90 seconds Conditioning Three rounds with partner of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24 kg) ————————————————- P1- Rows 500m P2- 15 Hand-Release Push-ups +...Read More
